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Millet raw vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between Millet raw and Oatmeal

  • Millet raw has more Copper, Manganese, Phosphorus, Fiber, Magnesium, Vitamin B1, Vitamin B5, and Vitamin B3, however, Oatmeal has more Iron, and Vitamin A RAE.
  • Daily need coverage for Copper from Millet raw is 76% higher.
  • Oatmeal has 5 times less Fiber than Millet raw. Millet raw has 8.5g of Fiber, while Oatmeal has 1.7g.

Food types used in this article are Millet, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Millet raw vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +338.5%
Contains more Phosphorus +270.1%
Contains more Potassium +219.7%
Contains less Sodium -89.8%
Contains more Zinc +171%
Contains more Copper +1036.4%
Contains more Manganese +192.5%
Contains more Calcium +900%
Contains more Iron +98%
Contains more Selenium +85.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +338.5%
Contains more Phosphorus +270.1%
Contains more Potassium +219.7%
Contains less Sodium -89.8%
Contains more Zinc +171%
Contains more Copper +1036.4%
Contains more Manganese +192.5%
Contains more Calcium +900%
Contains more Iron +98%
Contains more Selenium +85.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +32.4%
Contains more Folate +93.2%
Contains more Vitamin K +125%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B1 +61.9%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +32.4%
Contains more Folate +93.2%
Contains more Vitamin K +125%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +365%
Contains more Fats +210.3%
Contains more Carbs +524.3%
Contains more Other +468.4%
Contains more Water +869.2%
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +365%
Contains more Fats +210.3%
Contains more Carbs +524.3%
Contains more Other +468.4%
Contains more Water +869.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +97.7%
Contains more Polyunsaturated fat +400.9%
Contains less Saturated Fat -68.7%
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +97.7%
Contains more Polyunsaturated fat +400.9%
Contains less Saturated Fat -68.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet raw Oatmeal Opinion
Net carbs 64.35g 9.97g Millet raw
Protein 11.02g 2.37g Millet raw
Fats 4.22g 1.36g Millet raw
Carbs 72.85g 11.67g Millet raw
Calories 378kcal 68kcal Millet raw
Starch 10.37g Oatmeal
Sugar 0.46g Millet raw
Fiber 8.5g 1.7g Millet raw
Calcium 8mg 80mg Oatmeal
Iron 3.01mg 5.96mg Oatmeal
Magnesium 114mg 26mg Millet raw
Phosphorus 285mg 77mg Millet raw
Potassium 195mg 61mg Millet raw
Sodium 5mg 49mg Millet raw
Zinc 1.68mg 0.62mg Millet raw
Copper 0.75mg 0.066mg Millet raw
Manganese 1.632mg 0.558mg Millet raw
Selenium 2.7µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.05mg 0.07mg Oatmeal
Vitamin B1 0.421mg 0.26mg Millet raw
Vitamin B2 0.29mg 0.215mg Millet raw
Vitamin B3 4.72mg 3.025mg Millet raw
Vitamin B5 0.848mg 0.317mg Millet raw
Vitamin B6 0.384mg 0.29mg Millet raw
Folate 85µg 44µg Millet raw
Vitamin K 0.9µg 0.4µg Millet raw
Tryptophan 0.119mg 0.04mg Millet raw
Threonine 0.353mg 0.083mg Millet raw
Isoleucine 0.465mg 0.105mg Millet raw
Leucine 1.4mg 0.2mg Millet raw
Lysine 0.212mg 0.135mg Millet raw
Methionine 0.221mg 0.04mg Millet raw
Phenylalanine 0.58mg 0.13mg Millet raw
Valine 0.578mg 0.151mg Millet raw
Histidine 0.236mg 0.057mg Millet raw
Trans Fat 0.003g Millet raw
Saturated Fat 0.723g 0.226g Oatmeal
Monounsaturated Fat 0.773g 0.391g Millet raw
Polyunsaturated fat 2.134g 0.426g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Millet raw
27%
Oatmeal
Minerals Daily Need Coverage Score
86%
Millet raw
45%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.497g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.6)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.